November 16, 2016

November 16, 2016

dynamic :

6 minute emom of :

a) lunges x 4

b) situps x 4

c) pushups x 4

d) kb swings x 4


11 minute emom of :
deadlift x 2-5
+
muscle up 1-3
or
box jumps x 4-6/ stepups x 6-10

notes :
- athlete choice of weight on deadlift. just make sure reps are touch and go.
- choice of muscle ups or box jumps/stepups depending on condition of hands from past two days.
- bar or ring muscle ups.
- both exercises are performed within the minute.
- stay at same weight on deadlift for duration of emom. 


for max calories
16 minute emom of :
minute 1 - 20 sec assault bike
minute 2 - 20 sec ski erg
minute 3 - 40 sec row
minute 4 - rest

notes :
- accumulate max calories in 4 sets of each. 

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